Mira Flores, RND

Mira Flores, RND Registered Nutritionist-Dietitian
Sharing simple, budget-friendly nutrition tips and healthy meals

29/03/2026

✨ Oats + Fruit Cocktail πŸ₯£πŸ“
Fiber for digestion πŸ’š
Vitamins for immunity 🌿
Simple breakfast, healthy life!

Healthy breakfast idea 🌱Boiled camote tops topped with tomato.A good source of lutein for the eyes and antioxidants. ...
13/03/2026

Healthy breakfast idea 🌱
Boiled camote tops topped with tomato.
A good source of lutein for the eyes and antioxidants.




Makopa ang bida Makopa (Rose / Malay Apple) Nutrients (per ~100 g raw edible fruit) 🍏Calories & WaterCalories: ~25 kcal ...
24/01/2026

Makopa ang bida

Makopa (Rose / Malay Apple)

Nutrients (per ~100 g raw edible fruit) 🍏

Calories & Water
Calories: ~25 kcal (very low energy)
Water: ~90–93 g (very hydrating)
Macronutrients
Carbohydrates: ~5.7 g (natural sugars + fiber)
Protein: ~0.6 g
Fat: ~0.3 g (minimal)
Fiber: ~1.5 g (helps digestion)

Vitamins
Vitamin C: ~22–23 mg (β‰ˆ 24–26% of daily value) – antioxidant, supports immunity & skin health
Vitamin A: ~17 Β΅g (small amount)
B-Vitamins: small amounts of niacin (B3), thiamin (B1), riboflavin (B2)

Minerals
Potassium: ~123 mg (important for fluid balance & muscle function)
Calcium: ~29 mg (for bones & teeth)
Magnesium: ~5 mg
Phosphorus: ~8 mg
Iron: ~0.07 mg
Zinc & Copper: trace amounts οΏ½

Key Points
β€’ Makopa is very low in calories but rich in water and vitamin C, making it a refreshing, hydrating snack.
β€’ It offers small amounts of fiber, minerals, and B vitamins, helping digestion and overall nutrition.
β€’ The exact values can vary by variety, ripeness, and growing conditions.

The recommended daily fiber intake for healthy adults is:
🌿 Daily Fiber Needs
Women: 25 grams per day
Men: 38 grams per day
πŸ“Œ Age-based guide (simplified)
Adults 19–50 yrs
Women: 25 g
Men: 38 g
Adults 51 yrs & above
Women: 21 g
Men: 30 g
βœ… Why fiber is important
Improves digestion and prevents constipation
Helps control blood sugar
Lowers cholesterol and supports heart health
Helps with weight management
πŸ₯— Practical tip
Aim to include fiber at every meal:
Fruits (makopa, papaya, apple)
Vegetables (camote tops, pechay, okra)
Whole grains (brown rice, oats)
Legumes (mongo, beans)

πŸ‘‹ Welcome everyone!Thank you to my first 41 followers πŸ™I’m Mira Flores, RND, and I share practical nutrition tips, simpl...
17/01/2026

πŸ‘‹ Welcome everyone!
Thank you to my first 41 followers πŸ™
I’m Mira Flores, RND, and I share practical nutrition tips, simple recipes, and health education you can use daily.
Feel free to comment, ask questions, and learn with me 🌱

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